Vaulting. Technique of performing a vault jump through a goat

Gymnastic jumps, acting on the human body, develop dexterity, muscle strength, speed and coordination of movements. They are available to almost everyone, regardless of age, gender and level of training.

The ability to easily jump is an indicator of the student’s good preparation. They are also used in gymnastic performances of different levels, which gives the competition entertainment and emotionality.

They are divided into two groups: simple (non-supportive) and support jumps.

The first include those that are carried out without support with your hands on a shell. These are high or long jumps (from a place or from a running start), depths (from a gymnastic apparatus or from a suspended platform), from a springboard, as well as jumping rope.

Vaulting - a type of exercise consisting in overcoming (from the start) a specially designed obstacle in a certain way using an intermediate support. She in this case are gymnastic apparatus. An example is a vault through a goat or horse. The projectile can be delivered in length or width.

Performing a vault can be straight and lateral.

His technique has the following phases:

1. Runaway.
2. A jump on the gymnastic bridge.
3. Foot push.
4. Flight phase.
5. Hand push on the shell.
6. Flying after a manual push.
7. Landing.

The completion by the gymnast of each phase serves as a preparatory stage for the next. An error during any of the stages will ruin the entire vault through the goat. At the same time, performing jumps by men and women does not have any special differences in technique.

Take-off run

The run-up should be made with uniform acceleration, since fluctuations in its speed negatively affect the quality of the jump. Its speed in good gymnasts reaches eight or more meters per second.

It must be started from one starting position, keeping the length constant. The speed during movement is increased gradually - a sharp start prevents smooth movements.

The length of the run distance depends on the type of projectile, the variety of the jump itself, the degree of preparation of the gymnast, and much more.

For beginners, this distance is usually about 10 meters. The technique of steps is the same as when running short distances.

Jump on the bridge

It is committed at the time of reaching the highest speed. Lowering it before jumping onto the bridge worsens the result of the jump and indicates the wrong technique.

With a swoop, the body is slightly inclined forward, the bent jerked leg approaches the flywheel. Both of them are in front of the body. After that, the straight connected legs are carried forward. When you touch the bridge with your feet, your hands are below.

The higher the take-off speed, the greater the distance between the projectile and the bridge. Usually it is a half meter or meter.

Kick kick

The gymnast jumps onto the bridge on socks (not the whole foot) of almost straight strained legs. They are placed on the bridge in parallel to the width of the foot. Experienced gymnasts, sinking down, straighten their legs at the knees and bend the soles. Beginners are just waiting for a landing.

A wave of arms ends at the moment of a foot push. In this case, the legs are fully straightened at the knees. The body is slightly inclined forward, the back is rounded.

Subsequent flight and manual push

In this phase, the gymnast makes a preliminary swing back with his legs, unbending his body. It helps to create conditions for rapid flexion of the body in the joints of the pelvis during a push by hand.

Repulsion from the projectile is the most difficult moment that the vaults contain. This is a whole complex of interconnected movements. Despite the short duration, the gymnast's actions are conducted strictly sequentially.

In a push three phases are distinguished:

• setting straight arms on a support;
• receiving a blow with bending of the arms at the elbows and "sinking" in the shoulders, while the tension of the extensor muscles increases;
• active repulsion phase, in which the shoulder girdle quickly moves upward, arms are straightened at the elbows and bent at the wrists.

With any jump, support on the projectile occurs in front of the body. The hand push should be combined with a jerk of the body leading to the upward movement of the pelvis and inhibition of the legs. This increases the repulsion efficiency by increasing the pressure on the support.

The hand push ends when the shoulders cross the vertical drawn through the line of their setting. This gives the maximum height of the subsequent take-off.

Flying after the push phase and landing

The position of the athlete's body in flight depends on the type of jump. The quality of this phase of the exercise affects the overall score. Having fixed the position required for a particular type of jump, the gymnast straightens out before landing.

Landing takes place on the toes of straightened strained legs, and it is immediately necessary to lower completely to the foot and increase the pressure on its right side so as not to lose balance, for which the athlete's body is forced to make a wavy movement. To mitigate the impact on the support, it is necessary, when landing, to bend the legs elastically. Hard landing, as a rule, leads to a loss of balance and often to injuries.

There are various types of applied vaulting.

Goat wide

The technique of performing a vault in this case consists in jumping onto the projectile on the lap point-blank, then jumping off in the leg position apart. It is required, having made a swoop on his knees, with his hands laid back, lower himself to the heels, put the body forward. With a strong wave of your hands push off from the projectile, spread your legs and bend your body, perform a jump.

Training Stages:

1. Sitting on your heels on the floor, kneel down with a wave of your hands.
2. To do the same and come to the squat, pushing with your knees.
3. From the "emphasis on the knees standing" position, go to the position "emphasis of the legs apart while standing."
4. Move to the “stand leg apart” position with arms raised.

If the student begins to fall, the trainer needs to insure him under the chest or back.

Horse or goat wide

The jump to the projectile is done in the squat, and the jump is in the bent position. Technique: push off with your feet, lean on the shell with your hands. Jump on it and stop crouching. Quickly straightening up, push off, while bending, hands spread outward and upward. In the same position to land.

Training Stages:

1. Jump up on the floor from the stop crouching with a soft landing.
2. Work out the jump, achieving a steady touchdown, from the gymnastics bench, pendant or low log.
3. Pounce on the projectile, stopping in a point-blank position, then bounce down.

Insurance also includes support under the back or chest.

Jump over a horse with handles sideways

The technique of vaulting through such a horse has its own characteristics. Leaning on the knobs of the horse and pushing off with his legs, you should sharply submit the bent body in the direction of the side of the jump. Moving the pelvis forward, accelerate above the projectile, pushing with one hand and transferring the weight to the other. Being above the horse sideways, bend down, then push off with your supporting hand. Landing occurs with the back to the projectile.

Training Stages:

1. From the "stop lying" position with a foot push, proceed to the "stop lying sideways" position on one of the hands (alternately right and left).
2. Jump on a horse sideways at point-blank range with a bridge.
3. Grasp the handles, push off your feet from the springboard and perform a side jump on the horse.
4. Do the same with a running start, holding on to the handle.

The coach must insure the student by holding on to the forearm and under the pelvis (standing at the landing site).

Long jump over a horse

The technique of performing a vault in this case is as follows. Push off with your left foot from the bridge, which is located on the side, and immediately lean on the horse with your right hand. At the same time, the fly leg moves up, the push leg follows it. The support goes sequentially on the right, both, left hands. It should be kept until the landing.

The body of the gymnast is bent during performance. The bridge is parallel to the horse. Landing occurs sideways to the sports equipment.

Training Stages:

1. In a sitting position on a horse, lean with your hands behind the body and wave your legs, then jump off the projectile and stand with its left side.
2. Sitting on a horse with legs apart and leaning behind yourself on a horse with your hands, with a wave of your legs jump off an angle on both sides alternately.
3. Jump off the low bars with an angle from the gray on the thigh using a trainer, then on your own.
4. Chase the horse at an angle from a distance of a couple of steps to the gray position.
5. Learn the angle jump with support, then yourself.

Insurance also includes support over the shoulder and under the back.

Jump wide angle through a horse with handles

The vault technique is a bit different here. Having made a direct run-up, push off from the bridge, holding on to the handles, make a 90 ° turn in any direction. When you turn the legs are perpendicular to the body. The severity of the body is transferred to one of the hands.

Training Stages:

1. Lying all the way, do leg swings to the sides with turns in gray.
2. Work on the low bars angular nipple by swinging forward.
3. From the bridge, grabbing the handles, make jumps in place with a subsequent jump angle.

Insurance is needed in the form of support for the gymnast's hand above the elbow and under the back.

Leap across a horse with arms wide, bending down

Lean your hands on the horse’s handles, kick your legs and swing back. Then turn to face the projectile. Bend in the chest and lower back. Being above the shell, push off with your hand and land.

Training Stages:

1. To do a bounce, bending down, from low bars with a sweep back to both sides alternately.
2. The same with emphasis facing outwards at the ends of the bars with turning sideways to the projectile.
3. Jump with deflection through a horse with handles wide with handles from a springboard.
4. Jump through it from two bridges that stand on one another.

The insurance consists in supporting the student with both hands at the fulcrum.

Vault foot apart wide across the goat

Performing it, the athlete puts his hands on the shell much in front of the body, the angle must be blunt. If it is less than 90 °, additional efforts will be required to raise the shoulders. Repulsion will come out low.

The technique of vaulting through the goat requires at the beginning of the push the leg breeding as wide as possible. The impulse is required promptly, after which the gymnast unbends and raises his hands up, while simultaneously moving back. This helps him to straighten.

In the leg position, the gymnast bends and joins the legs, which slightly overtake the body. This allows you to maintain stability at the time of landing.

Training Stages:

1. Jump in place, pushing with both legs, spreading and bringing them in the air.
2. Jump with your feet apart from a height of half a meter-meter.
3. To pass from an emphasis lying with a strong push to an emphasis standing.
4. Standing at the gymnastic wall, make jumps in one place, spreading and bringing legs together.

Insurance - in support under the chest or back, with the other hand - behind the wrist or forearm.

Wide jump through the goat, bending legs

The technique of a vault over a goat in this case is similar to the previous one. Keep your legs straight. From the moment the hands touch the projectile, the knees are bent. After the push, the athlete unbends, raises his arms and lowers his legs.

Training Stages:

1. Jump in place with your hands on the gymnastic wall. Hands should be straight.
2. Go from one stop to another, crouching, pushing with your feet.
3. Get out of the same position, raise your hands, land and straighten into the main stance.
4. Jump with bent legs from different shells.
5. Having run away, jump point-blank at the goat and jump off it, bending its legs. Exercise can be complicated by moving the bridge away from the projectile or increasing the height of the latter.

Insurance is similar to that described for previous exercises.

If vaulting is performed by the gymnast with errors, it would be more appropriate to start with lead exercises.